Middle Back Exercises

Barbell Rows

Exercise Advice: Grab a barbell and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Grasp the barbell with both hands, using an overhand grip and having your hands about shoulder width apart. Start with your arms fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

One Arm Barbell Rows

Exercise Advice: Grab a barbell and get in an area where you have a good amount of room. Straddle the barbell and grab it with one hand. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Start with your arm fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat for the desired reps to finish the set and then repeat with the opposite arm. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

Two Arm Dumbbell Rows

Exercise Advice: Grab a dumbbell in each hand and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Start with your arms fully extended, allowing the dumbbells hang straight down at about mid-shin level. Hold the dumbbells so that your thumbs point in toward one another. Next, lift or ‘row’ the dumbbells up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

Two Arm Hammer Dumbbell Rows

Exercise Advice: Grab a dumbbell in each hand and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Start with your arms fully extended, allowing the dumbbells hang straight down at about mid-shin level. Hold the dumbbells so that your palms point in toward one another. Next, lift or ‘row’ the dumbbells up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

Lying T Bar Rows

Exercise Advice: Position yourself on a T-Bar row machine with your chest lying on the pad. Grab the T-Bar handles with each hand using an overhand grip. Detach the T-Bar from it’s locked position and let it hang straight down so that your arms are fully extended. Next, lift or ‘row’ the T-Bar up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

Incline Bench Dumbbell Rows

Exercise Advice: This exercise is very similar to the T-Bar rows. Position yourself on an incline bench with your chest lying on the pad. Grab a dumbbell with each hand with your palms facing in letting the dumbbells hang straight down so that your arms are fully extended. Next, lift or ‘shrug’ the dumbbells upward about 8 – 12 inches. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

Single Arm Dumbbell Rows

Exercise Advice: Place your left knee and left hand on a flat bench with your right leg set firmly on the floor. Lean forward so that your back is flat and parallel to the floor. Grasp a dumbbell in your right hand with your palm facing in toward your body and lift or ‘row’ the dumbbell up and into your outer rib cage area. Return to the start position and repeat.

Reverse Grip Bent Over Rows

Exercise Advice: Grab a barbell and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees bent and your feet just beyond shoulder width apart. Grasp the barbell with both hands, using an underhand grip and having your hands about shoulder width apart. Start with your arms fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

Seated Cable Rows

Exercise Advice: Position yourself on a cable row machine (with pulley) and grasp the rowing handle with both hands. Next, pull or ‘row’ the handle into your stomach area. Slowly return to the start position and repeat. Be sure to keep your back straight and perpendicular to the floor throughout this entire movement.

Smith Machine Rows

Exercise Advice: This exercise is the same as the regular bent over barbell rows except that you will be using the Smith Machine to perform this exercise. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Grasp the barbell with both hands, using an overhand grip and having your hands about shoulder width apart. Start with your arms fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

T Bar Rows

Exercise Advice: Grab a barbell and get in an area where you have a good amount of room. Straddle the barbell and grab it with both hands, one above the other. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees bent (a bit more bent than they are for the one-arm rows) and your feet just beyond shoulder width apart. Start with your arm fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat for the desired reps. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

Machine Rows

Exercise Advice: Position yourself on a row machine with your chest lying on the pad. Grab the handles with each hand using an overhand grip. Pull back and "row" while keeping the tension on your back muscles and flexing your lats at the contracted position. Return to the start position and repeat. Be sure to keep your head up and your back in a firm and stable position.